When the body has high cholesterol levels, it may mean an increased risk of heart disease. Changing your diet is one important factor in reducing bad cholesterol and increasing good cholesterol. Making simple lifestyle and diet changes can be a great way to lower your cholesterol levels.
Eat fibre
An important component of food, it is a great help when you want to lower your cholesterol. Some types of fibre work better than others, such as soluble fibre, found in oat bran, fenugreek, guar gum or pectin, which forms a gel that binds to bile and cholesterol in the digestive tract so that it can be excreted as part of the stool. Fibre also helps to lower bad (LDL) cholesterol and raise good (HDL) cholesterol.
Eat fish
Many types of fish are rich in omega-3 fatty acids, such as salmon, tuna, or mackerel. This type of fatty acid is good for heart health, and may help reduce triglyceride levels, lower blood pressure, increase the amount of good cholesterol สมัคร UFABET วันนี้ รับเครดิตฟรีสำหรับสมาชิกใหม่, and reduce the risk of blood clots, heart disease, and stroke. You should choose to cook your food by baking or grilling instead of frying to reduce the use of oil that may increase bad cholesterol.
Focus on eating Mufa fat.
Monounsaturated Fatty Acid (MUFA) is the name of a type of good fat that is naturally in some foods, such as rice bran oil, safflower oil, canola oil, olive oil, peanuts, almonds, cashew nuts, macadamia nuts, etc. The highlight of Mufa is its ability to reduce triglycerides and bad cholesterol in the blood, especially when used to replace saturated fat. In addition, recent data has also found other benefits of Mufa, such as helping to control weight, fight inflammation, reduce insulin resistance, etc.
In addition, you should choose to eat foods that do not contain trans fat (0 grams of trans fat). Avoid foods that are high in saturated fat and cholesterol. But high blood fat is a risk factor for various diseases, especially blood vessels that supply the heart. People with high blood fat are more likely to have coronary heart disease, cerebral infarction, stroke, and paralysis.